5 Bite-Sized Reasons Why (Healthy) People Avoid Sugar
It’s not surprising that most people avoid sugar, but why?
Sugar is a versatile ingredient, but it has its downsides.
Like everything in life, right?
Sugar is a simple carbohydrate, which means it is easily digested and absorbed by the body. This makes it easy to get energy from sugar.
However, too much of anything is not right for you.
In a recent survey conducted by the WHO it was noted that the USA was one of the leading countries to have:
Sugar consumption per capita that exceeds the lowest recommended intake.
Let me break that down for you:
The WHO suggests the lowest amount of sugar consumption per capita/day as 11g.
The actual consumption per capita/day for USA was estimated at around 126g.
That’s a whooping 10 times over the recommended intake.
But does that mean you should stop eating sugar?
Well, that depends from person to person and has to align with the goals that you are trying to achieve.
Your body runs on sugar.
Any food that you consume is eventually broken down into sugar for your body to absorb as energy fuel.
But that being said, there are a few things, rather foods that we consume that contribute to a spike in these sugar levels.
Anything that does not fall within the normal perimeter of what our body values is disliked by our body.
This is why excessive sugar consumption leads to these five things:
#1 Weight gain cycle
Whether it is a few kilos that you want to shed for the summer or it is a life-changing experience that you want to go through, you will come across at least one person who will educate you about your sugar consumption.
But do we really know why we need to avoid this addictive goodness?
Eating too much sugar can lead to weight gain because it causes the body to release an enzyme called lipase. This enzyme breaks down fat cells into their component parts for use as energy by insulin receptors on the cell membrane surface.
Over time, this process causes an increase in body fat around the abdomen and hips (visceral fat), which is linked with an increased risk of heart disease , type 2 diabetes , stroke, dementia and other chronic conditions such as kidney disease , liver disease and certain cancers.
Sugar can be digested quickly, causing blood glucose levels to increase rapidly after eating. This can lead to a rapid rise in blood glucose levels and encourage hunger pangs, making us want more food that contains more sugar.
It’s an unbreakable cycle.
In short, alongside gaining weight you also invite a bucket of chronic diseases (whether you like it or not).
#2 Acne breakouts
As an Indian, every time there is a festival, I will for sure have breakouts on my face from all the sweets we consume.
And boy, do we have quite a few throughout the year.
So I did a bit of digging and here is what I found out that happens:
Sugar can contribute to acne because it contains fructose, which is a form of sugar that is metabolised differently than glucose (which is part of most carbohydrates).
Fructose causes insulin levels to spike — which is why consuming high amounts of fructose can lead to insulin resistance — which can cause your body’s hormone levels to become imbalanced and trigger acne breakouts (among other health issues).
When you eat too much sugar, it can also cause acne breakouts because it blocks pores from breathing properly and creates an environment for bacteria growth inside them.
It may seem gross, but that is just how our bodies respond to excess sugar in the system.
#3 Type 2 diabetes
In addition to causing acne breakouts, excessive consumption of sweets also increases blood pressure and insulin levels in the body. This can lead to Type 2 diabetes over time if left untreated.
Exercise is frequently recommended in the treatment of diabetes mellitus. It is said to improve the uptake of glucose in the body as a means of making the body more sensitive to insulin.
Insulin is a hormone that is naturally produced in the body which strikes a balance between ‘sugars’ in the body and keeps them under a natural check.
However, there are instances in which this mechanism is interfered with. This results in a rise in sugar levels and because the body does not need this excess glucose in the bloodstream, the individual is diagnosed with diabetes.
Diabetes injections, pills, surgery, have all been well and considered fair by many; however, what seems to be in the dark are the benefits of exercising.
#4 It’s a drug
Sugar is addictive and it can be very difficult to give up.
It’s not just that you crave it, but that you need it in your life.
Sugar addiction is real, and it’s not going away anytime soon. A lot of people have a sweet tooth and will do anything for a quick fix of sugar — even if that means eating three times more than they should.
If you find yourself reaching for treats too often or craving them when other foods would satisfy your cravings, this could be a sign that you’re addicted to sugar.
The more sugar you consume, the more you need to keep consuming it. This is because sugar makes you feel satisfied temporarily, but the effects are not long-lasting.
If you’re addicted to sugar and don’t exercise regularly, your body can become insulin resistant. This means you’ll have to eat even more sugar in order to get the same lift as before.
#5 It’s (obviously) unhealthy
Sugar has a tarnished reputation for an understandable reason.
It’s not just the most demonised food―it’s actually one of the least healthy foods on the planet.
One that almost everyone can enjoy in moderation, ignoring all those times you’ve likely brushed off a friend’s recommendation to cut back on the sweet stuff.
Takeaways:
- Sugar addiction has been linked with a number of other health problems including obesity and depression.
- A high sugar intake is toxic to the body.
- Remember that eating too much sugar is an invite to a bank of diseases; cardiovascular disease, diabetes, and obesity among other things.
- Even though it is challenging and requires a lot of commitment, it will result in a healthier lifestyle in the long run.
